Low Sodium Chicken and Corn Roll
Discover a wholesome and flavorful twist on classic wraps with this Low Sodium Chicken and Corn Roll recipe! Packed with tender, shredded chicken breast, sweet bursts of fresh corn, and the bright crunch of cucumber and red bell pepper, these hearty rolls are wrapped in nutritious whole wheat tortillas for a guilt-free treat. Avocado lime mash and a sprinkle of fresh cilantro elevate the flavor profile without relying on heavy seasonings, making this recipe perfect for anyone watching their sodium intake. Quick and easy to prepare in under 40 minutes, these rolls are ideal for a light lunch, grab-and-go snack, or healthy dinner option. Whether served fresh or wrapped for later, this protein-rich, veggie-packed dish is sure to delight your taste buds while keeping your meals heart-smart and nutrient-dense!
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breast
- 1 cup Fresh corn kernels
- 4 pieces Whole wheat tortillas
- 1 large Red bell pepper
- 1 small Cucumber
- 1 ripe Avocado
- 1 whole Lime
- 0.5 cup Fresh cilantro leaves
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Olive oil
Instructions
Preheat your oven to 375°F (190°C).
Season the chicken breasts with ground black pepper. Heat olive oil in a skillet over medium heat.
Cook the chicken breasts in the skillet for about 5-6 minutes on each side, until browned and cooked through. Remove from the skillet and let cool slightly before shredding into thin strips.
While the chicken is cooking, prepare the vegetables. Dice the red bell pepper and cucumber into small cubes. Halve the avocado, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork and squeeze the juice of one lime over it, mixing well.
In a large mixing bowl, combine the cooked chicken, corn kernels, diced bell pepper, diced cucumber, and chopped cilantro leaves. Gently fold in the mashed avocado until evenly distributed.
Warm the whole wheat tortillas in the oven for about 5 minutes or until they are pliable.
Lay a warm tortilla on a flat surface and spoon a generous portion of the chicken and corn mixture onto the center. Fold in the sides, then roll up tightly from the bottom to form a neat log.
Repeat the process with the remaining tortillas.
Cut each roll in half diagonally and serve immediately, or wrap in foil to enjoy later.
Nutrition Facts
Calories |
445 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 74 mg | 25% | |
| Sodium | 397 mg | 17% | |
| Total Carbohydrate | 43.3 g | 16% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 6.0 g | ||
| Protein | 35.3 g | 71% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 816 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
